3rds
20 facepull
20 triceps push down
30s hollow hold

3rds
12-15 rear delta flys
12-15 box dips
30s hollow rock

E90s x12 alternating ABC
A) 5 tempo s.press X121
B) 5-8 deficit pushups
C) 8-12 vups/tuckups

-12 push-up
-12 DB snatch 20/15kg
-12 burpee over DB

Takakyykky 5x10

Treeni kokonaan ulkona!

3 Rounds for time
Run 800m
30 KB hang clean + jerk
30 goblet squat

Scaled WOD
3 Rounds for time
Run/walk 400m
20 KB hang clean + jerk
20 goblet squat

3-4 2+2+2+2 (kevyt)
Snatch pull
Low hang pull
Power snatch
Ohs

4x 1+1
Power snatch pause polven päällä
Snatch

4-5x 1 (päivän raskas)
Snatch

3x 3 (raskas)
Snatch pull

EMOM 8-12

1) 3 Power clean and jerks @ 60-70%1RM
2) 3-6 Bar muscle-ups

EMOM 8-12

1) 3 Power snatches @ 60-70%1RM
2) 2 Handstand walks, 7.62m

E6MOM x 4-6rounds

20 Db snatch @22,5/15kg,
16 DB OHS (8+8)
4-8 bmu / 8-12 c2b or pull up

• remaining time easy pace machine

Target PK2, not too FAST !!!